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  6. Soybean raw vs. Black turtle bean

Soybean raw vs. Black turtle bean — In-Depth Nutrition Comparison

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A recap on the differences between soybean raw and black turtle bean

  • Soybean raw is higher than black turtle bean in iron, copper, manganese, phosphorus, folate, vitamin B2, magnesium, vitamin B1, potassium, and zinc.
  • Soybean raw covers your daily iron needs 161% more than black turtle bean.
  • Soybean raw contains 16 times more vitamin B2 than black turtle bean. While soybean raw contains 0.87mg of vitamin B2, black turtle bean contains only 0.056mg.

Food varieties used in this article are Soybeans, mature seeds, raw and Beans, black turtle, mature seeds, cooked, boiled, without salt.

Infographic

Soybean raw vs Black turtle bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 35% 17% 38% 107% 90% 21% 65% 0.39% 43% 6.5%
Contains more MagnesiumMagnesium +471.4%
Contains more CalciumCalcium +403.6%
Contains more PotassiumPotassium +315%
Contains more IronIron +450.9%
Contains more CopperCopper +516.4%
Contains more ZincZinc +543.4%
Contains more PhosphorusPhosphorus +363.2%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +669.7%
Contains more SeleniumSelenium +1383.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 17% 0% 56% 13% 9.9% 16% 18% 0% 8.3% 65% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +288.4%
Contains more Vitamin B2Vitamin B2 +1453.6%
Contains more Vitamin B3Vitamin B3 +208%
Contains more Vitamin B5Vitamin B5 +205%
Contains more Vitamin B6Vitamin B6 +389.6%
Contains more Vitamin KVitamin K +1324.2%
Contains more FolateFolate +336%
Contains more CholineCholine +255.5%
~equal in Vitamin E ~0.87mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Black turtle bean DV% diff.
Iron 15.7mg 2.85mg 161%
Copper 1.658mg 0.269mg 154%
Manganese 2.517mg 0.327mg 95%
Phosphorus 704mg 152mg 79%
Polyunsaturated fat 11.255g 0.149g 74%
Folate 375µg 86µg 72%
Vitamin B2 0.87mg 0.056mg 63%
Protein 36.49g 8.18g 57%
Magnesium 280mg 49mg 55%
Vitamin B1 0.874mg 0.225mg 54%
Potassium 1797mg 433mg 40%
Zinc 4.89mg 0.76mg 38%
Vitamin K 47µg 3.3µg 36%
Fats 19.94g 0.35g 30%
Selenium 17.8µg 1.2µg 30%
Vitamin B6 0.377mg 0.077mg 23%
Calcium 277mg 55mg 22%
Calories 446kcal 130kcal 16%
Choline 115.9mg 32.6mg 15%
Saturated fat 2.884g 0.089g 13%
Monounsaturated fat 4.404g 0.03g 11%
Vitamin B5 0.793mg 0.26mg 11%
Vitamin C 6mg 0mg 7%
Vitamin B3 1.623mg 0.527mg 7%
Fiber 9.3g 8.3g 4%
Carbs 30.16g 24.35g 2%
Net carbs 20.86g 16.05g N/A
Sugar 7.33g 0.32g N/A
Sodium 2mg 3mg 0%
Vitamin E 0.85mg 0.87mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.097mg 0%
Threonine 1.766mg 0.344mg 0%
Isoleucine 1.971mg 0.361mg 0%
Leucine 3.309mg 0.653mg 0%
Lysine 2.706mg 0.562mg 0%
Methionine 0.547mg 0.123mg 0%
Phenylalanine 2.122mg 0.442mg 0%
Valine 2.029mg 0.428mg 0%
Histidine 1.097mg 0.228mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
8% 24% 66%
Protein: 8.18 g
Fats: 0.35 g
Carbs: 24.35 g
Water: 65.74 g
Other: 1.38 g
Contains more ProteinProtein +346.1%
Contains more FatsFats +5597.1%
Contains more CarbsCarbs +23.9%
Contains more OtherOther +252.9%
Contains more WaterWater +669.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
33% 11% 56%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.149 g
Contains more Mono. FatMonounsaturated fat +14580%
Contains more Poly. FatPolyunsaturated fat +7453.7%
Contains less Sat. FatSaturated fat -96.9%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175187/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.